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Weight Loss Exercise

Fast Weight Lifting Workout


Read a great review of the Fat Loss for Idiots program. See if you can lose 9 pounds in 11 days and what Cycled Eating is

Fast Weight Lifting Workout

Fast Weight Lifting Workout

I know I only do this occasionally but thought that it would be nice just to post my fast weight lifting workout for the day today. This whole workout had my body worked out hard within30 minutes

As I have commented before on Twitter and on Facebook, I have switched to a much shorter, fast weight lifting workout based on lots of science but also trying to find convenience for myself. I was on the verge of splitting my workout to a 2 day split a few months ago and over the summer started trying to find ways to do heavier quicker workouts. The example I will show you today of my current fast weight lifting workout is quite good but there is still room to improve.

Start of Fast Weight Lifting Workout

So I started my workout today with a simple circuit. To me lately the key to all of my workouts are doing compound exercises, this way I am leveraging different muscles on each set and getting all of my minor muscles groups done. I hate remembering weight amounts but I will give as much detail as I can.

Please note that I did this warmup set back to back to back in about 5-10 minutes or so.

  • Bench press – machine – 12 reps I pushed these out ok and this was mostly warming up the shoulders triceps and chestFast Weight Lifting Workout
  • Military press – machine – 12 reps I find that I have a bit of soreness in my left shoulder but this exercise is a good warmup for triceps and shoulders
  • Wide Grip Pulldowns – machine – 10 reps I do wide grip pulldowns to get a good stretch and warmup my lats and biceps
  • Close Grip Rows – machine – 10 reps – Here I am working my lats differently and also stretching out my lower back. I get the weight up higher for this than a traditional warmup because I love the lat burn.
  • Tricep Pushdowns with rope – 12 reps – This is just an addon to a regular pushdown where the rope allows you to get a better peak contraction. I had a higher weight on this as well.
  • Alternating Bicep Curls – dumbells – 10 reps per arm I was just getting a good contraction for my biceps as the back exercises warm up the biceps but they could still use some work.
  • Seated Hamstring Curls – machine – 12 reps I skipped squats today to isolate a bit (maybe I was lazy?) this exercise really hits the hamstrings good and was a good warmup
  • Leg Press – machine – 12 reps I always love leg press as I can really feel the burn in the quads and the flex in my knees

Now that I was warmed up I did one superset for each of my main muscle groups. These supersets woulde make sure that I was able to get a fast weight lifting workout in and still really pound my muscles. All of the exercises were to exhaustion meaning that I could not get one more rep out even if I had to. Also there were no breaks in between the superset sets but about 2 minutes before I did the next muscle group.

Chest Superset
Cable Crossovers x 10 then machine bench press x10 Here is where I found that I am a lot stronger. I had moved up the weight I regularly use for crossovers and it was still not quite hard enough so my reps were to high. I really pushed the bench press though

Back Superset
Wide Grip Pulldowns x 8 Seated Rows x10 I did the same as my warmup sets for back but I really increased the weight. I did not get the weight high enough for the seated rows so I need to remember this for next time.

Shoulder Superset
Front Laterals x10 Side Laterals x 10 Pullups x 10 I know that the laterals are really an isolated exercise and should maybe do military press but I get a great contraction and burn with laterals vs militarys. My shoulders were really burning by the time I did the pullups and I kept my knees loose and really focussed on my form so I did not swing the weight around.

At this point I was really wiped and breathing a bit harder than I expected, I moved to legs before arms

For legs I did the same as the warmup (again I am a wimp for not doing squats) and I turned up the weight for hamstring curls and leg press.

For biceps I did 7-2-1 exercise which is done with a bar. 7 reps from bottom to half way up, 7 reps from half way up to peak contraction, and then 7 full reps. All this in one set.

For Triceps I did kickbacks to really get a great burn. I have fairly strong triceps so I get cocky about tricep exercises.

And that was the workout. Does not seem like much but this is kinda what I am doing twice a week for weights and I have to say I am getting stronger fast and think I am making better muscle gains because of the fewer sets.

Improvements needed for my fast weight lifting workout

Fast Weight Lifting Workout I am still not having perfect sets or workouts. I feel great but I have not got perfect conectration on each set and my intensity could always get better. One more thing that I need to dial in better is the weight that I use in each set. I want to get my reps to about 7 reps per set but I am not quite there yet, going a little too light compared to my strength.

And finally, I still struggle a bit with ego issues. If I do compound exercises properly then I should be able to get away with Squats, chest, back, and shoulders with no bicep or tricep exercises, I feel though still that I have to work those guns.

Why should we do a fast weight lifting workout?

There are a few things that are helping me these days and I will psot them as seperate post to make sure that they get the attention they should get but I have been moving up my strength in a large part due to the fact that I am doing less sets but each set has far more intensity. Also I am taking my sets to the very end, making sure that I am getting the most from each and every set. Finally I am concentrating on good form and a peak contraction on every rep.

I know that my exercise routine changes over time and I am sure that just as I am reducing sets now that a year from now I am sure that I will have spun it up to more sets per muscle group. Remember the most important thing to do in any workout, especially a fast weight lifting workout, is to create confusion in your muscles, making sure that you workouts, sets and reps are always changing.

Doing a fast weight lifting workout is a great way to do all of the above and save time getting stronger.

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Weight Loss Exercise

Gain Muscle Weight Fast


Read a great review of the Fat Loss for Idiots program. See if you can lose 9 pounds in 11 days and what Cycled Eating is

There are a few things that you can do to gain muscle weight fast. The first thing to remember is that to gain muscle weight fast you need to take care of your diet, you need to train correctly and finally you need to rest very well so that you can make the most of those workouts.

Gain Muscle Weight Fast

Gain Muscle Weight Fast

In the last article I pointed out that most people do not use weightlifting as a form of exercise although it is critical to do this instead of just cardio to help drive up your metabolism. There are a few problems though. Most people as they try to gain muscle weight fast make the critical mistake of overtraining while also not eating and resting enough.

So lets look at the proper way for eating, resting and training to maximize gains and minimize overtraining in your quest to gain muscle weight fast.

Eating to Gain Muscle Weight Fast

Eating to gain muscle is critical. Every time that you work out you are going to be breaking down that muscle and you need water and protein to rebuild your muscle bigger and better to handle higher weights. Most people eat very little protein and lots of carbohydrates, especially grains and other white carbs instead of colored vegetables.

The best way to eat is as I have mentioned lots before is to have 6 meals a day. These meals are made up of getting all of your claories in one day and then break that up into six small meals. This means that your meals are a lot smaller than you may be used to.

The next thing to worry about is the amount of protein in each meal. Eat 20 grams or so of protein in each meal and then over time if you get really serious about becoming a serious bodybuilder then you would take this protein up to 30 or even 40 grams of protein in a meal. 20 grams of protein by the way would be something around half a chicken breast or 2 to 3 ounces of meat.

Lastly remember that if you are taking in this protein that you can not just substitute by eating a giant steak instead all at one time. Your body can not process that much protein at once and you will just pass it unused. With the price of steak and chicken we may as well be making the most of it instead of wasting it.

Resting to Gain Muscle Weight Fast

Rest is also critical when trying to gain muscle fast. You need to make sure that you are sleeping well and not being affected by stress as these two things are the really important actions to gaining muscle after a tough workout.

As you may or may not know the workout that gets you strong is only the fiest part of gaining muscle. The only time that oyur body actually recovers and gains muscle back is during the night when you are sleeping. If you get lots of sleep then your muscles will heal, if you sleep poorly or not enough then your body will not recover fully and your body will become overtrained easily.

Stress also is a roadblock to muscle gains. Your body is not going to recover from a stressful workout if you are not allowing yourself the recovery period. Stress causes your body and muscles to be tight and the tightness of the muscles is a primal reaction that allows you to react quickly to the various dangers that our caveman background was preparing for. So eliminate stress wherever you can.

Training to gain muscle weight fast

OK, I saved the biggest until last. To really gain muscle weight fast you of course need to workout smart and get the most out of your muscles without over-training.

Have you ever looked at a construction worker? They tend to be big with muscle and fat but considering how much they lift they are not huge as bodybuilders. The best way to build muscle is not to just lift a lot of weight throughout the day but instead you need to lift a lot of weight in a short period of time. Even most people training in gyms do not realize this as you will see guys doing set after set with long rest times between sets.

I can tell you that the best way to workout is to warmup your muscles and then do sets to failure. Going to failure means that you are doing a set of 10 reps or so and that at the end of that set you have nothing left ot lift with. After you have a couple of months of working out like this you will be able to use advanced strategies like stripping weights, pauses, and supersets but at this point just try to make sure that you need a spot on that last rep or two.

As far as number of sets try to do two sets to failure for two exercises in each muscle group. This means that for back for example that you would do lat pulldowns for two sets to failure and the two sets of seated rows to failure.

Using this weightlifting strategy should also make your workouts much quicker than you would expect. Your workouts should not last more than 45 minutes total.

How to gain muscle weight fast

So her you are a total strategy to gain muscle weight fast. As you can see there are really only three things to be aware of. Arnold Schwarzenegger once said that gaining muscle was 99% mental and I have to agree. If you are not only aware but have conviction in your actions when it comes to getting the right amount of rest, eating the right foods at the right times and training like a superstar for your body then you are going to gain muscle weight fast.

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Categories
Weight Loss Exercise

The Raw Food Detox Diet


Interested in trying raw food without wanting to go raw for the rest of your life? A raw food detox diet may be the answer.

The raw food detox diet is reported to have many benefits. People who eat 100% raw food all of the time have said that they notice improvements in many health conditions. In addition, most people who were overweight will lose weight on a raw food diet, although this does depend on what you choose to eat.

The Raw Food Detox Diet

Raw Food Detox Diet

When detoxing, as you probably know, most people have some side effects. They may include headaches, joint pain, nasal congestion and other symptoms. This happens because many toxins that were previously stored in fat cells in the body are suddenly released into the bloodstream for processing and excretion.

 

Because of this, it is best to follow a raw food detox diet for around 10 days. You can expect symptoms in the first 5-7 days. After that, you may begin to feel more benefits. Of course, you should have medical supervision before beginning any diet.

What To Eat On A Raw Food Detox Diet

Here are some suggestions for your daily menu on a raw detox.

Raw Food Detox Breakfast

Green fruit smoothie.

Mix any fruit in the blender with some lettuce or spinach leaves for a classic delicious green smoothie. Adding the greens makes it more nutritious. You can also use celery or cucumber with most fruit. One of my favorites is pineapple and fennel bulb. Use up to two types of fruit and one vegetable: you will not want too many different flavors.

Or: Banana, half avocado and raw cacao powder smoothie.

This is a more filling option. The addition of cacao powder can give you a huge energy boost to get you started in the morning.

Raw Food Detox Lunch

Any combination of salad vegetables, plus a handful of raw nuts or seeds.

Be adventurous with your vegetables: you do not need to stick to only the standard salad. For a dressing you can use extra virgin olive oil and live vinegar, or blend tomato juice with avocado or nut butter.

Or: grated or finely chopped carrot or butternut squash with nut mylk (or nut butter mixed with a little water) and a handful of pumpkin seeds.

Raw Food Detox Dinner

The choices are endless when you have a little more time to prepare a meal. Check out any raw food website or cookbook for a huge variety of delicious recipes. Repeat your favorites by all means, but make sure to change it up from time to time with new recipes.

What Not To Eat On A Raw Food Detox Diet

Of course, if you are following a raw food detox diet, you would not eat anything cooked. This includes anything that has been processed or heated before it reaches your kitchen, such as dairy products which have been pasteurized. It also includes hot drinks like coffee (which is anyway produced from roasted beans).

To be sure, and also to increase the effect of the detox, many people decide only to use fresh whole fruits and vegetables in a raw detox. This means no dried foods and no oils or added fats. Some even cut out nuts. If you are going to do that, however, you should not do it for more than 10 days. Nuts and seeds contain many essential fats and minerals that are vital for a longer term raw food diet.

 

The Raw Food Detox Diet
This is my recommendation for a cheap and easy book to learn the essentials of the Raw Food Diet. Whether you want to start today doing Raw completely or if you just want to test out the Raw Food waters this book is a must. This specific easy to use Raw Food diet will help you lose weight, look younger, and have great energy. Learn more about Raw Food here now.

So Try out the Raw Food Detox Diet today and see if it makes you healthier and happier

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